Under-eating and Injury

Discussed in last week’s blog post, many of us assume that our injuries, tweaks, or aches have arose from some physical mishap. In reality, many different things could be contributing to your pains. This week we are going to address under-eating.

Under-eating is common in our society, either due to desired weight loss, high stress, or lack of awareness.

When it pertains to fitness, however, under-eating leaves the body unable to properly recover and repair itself between training sessions. Weak muscles and joints often lead to injury.

Step 1) consume enough protein. At MINIMUM 75% of your body weight in grams of protein should be consumed daily to ensure your muscles are properly rebuilding between sessions. If muscle growth is desired, then a minimum of 100% of your body weight in grams of protein should be consumed daily.

Step 2) stay hydrated. Protein cannot be converted or properly utilized to repair muscles without adequate hydration.

Step 3) consume enough carbohydrates. Carbohydrates are our body’s main fuel source. They fuel all muscles in our body include our heart and brain. To ensure we consume enough to allow for regular systems to function in addition to fueling and recovering from fitness, we need to consume any where from 45-55% of our total calories from a mixture of complex and simple carbohydrates.

Review our Nutrition 103 document on Simple vs Complex Carbohydrates by clicking here.

If you are unsure about your total food intake each day or would like some help in determining how much protein and carbohydrates to consume, please feel free to set up a nutrition consultation with me via email: emily@c5.fit

As always, fitness and nutrition are our tools. Making better humans is our result.

Your C5 Nutrition Coach,

Wicky